Tactical Wave Training 2.0

Smarter Circuits. Sharper Focus. Stronger Athletes.

We’re back with an evolved version of our most purpose-driven program: Tactical Wave Training 2.0. This new version keeps the core philosophy of blending strength and functional conditioning, but tightens the format to deliver more strength, more intensity, and more purpose — all in a single, efficient circuit.

If you trained with us in May, you laid the foundation. TWT 2.0 is the upgrade.

What Is Tactical Wave Training 2.0?

TWT 2.0 is a full-body, circuit-based training system that blends strength, core stability, mobility, and endurance in one seamless flow.

We’ve streamlined the format to make every minute of your session matter. Here’s what’s new:

What’s Changed:

• 6 main exercises per session, performed in circuit format

• No separate barbell strength period — your strength work is built into the circuit

• Functional paired movements now include both core stability and conditioning options

• No point system — just clear, structured reps and smart movement selection

• Focused Weekly Split that mirrors our last block for familiar structure and balanced recovery

  
  

How the Wave Format Works

At the heart of TWT 2.0 is the wave-loading system, built around the foundational principle of progressive overload — the idea that your body adapts and grows stronger when it's consistently challenged with increasing intensity.

Each session follows a two-wave structure:

• Wave 1: Example 3 sets of 7, 5, and 3 reps

• Wave 2: 3 more sets at 7, 5, and 3 reps (heavier or more controlled)

  
  

As the reps go down, RPE (Rate of Perceived Effort) and load (or tempo difficulty) go up. This means you're gradually asking more from your body — better movement quality, more weight, or more control — across the session.

This style of programming keeps your nervous system sharp, helps you avoid plateaus, and allows for repeatable intensity without burning out.

Weekly Training Focus

Just like the previous block, we’re organizing the week to target specific movement patterns and muscle groups while still training the whole body each day.

• Monday: Lower Body Focus

• Wednesday: Upper Body Focus

• Friday: Posterior Chain & Back Focus

  
  

This structure delivers progressive overload without overtraining, allowing enough stimulus, recovery, and variation to drive long-term adaptation.

TWT 2.0 Circuit Format

Each session includes:

• Movement Prep – Dynamic mobility to get you primed.

• 6-Exercise Circuit – Repeated for 6 total sets (2 waves of 3)

• Built-In Strength Focus – All main exercises are performed with a Wave Format

• Functional Pairings – pair strength or stability work with your choice of core or conditioning finishers.

  
  

Sample Monday: Lower Body Focus (Total Body Strength + Core/Conditioning)

Each exercise is wave-loaded: Set 1: 7 reps | Set 2: 5 reps | Set 3: 3 reps (for planks, use 20/15/10 seconds)

After each A Strength/Stability exercise, select one B Core/Conditioning exercise to perform immediately.

A Series – Strength Circuit

• A1. RLE Split Squats (ea)

• A2. Iso Marching Glute Bridge (Up + R/L = 1)

• A3. Heels-Elevated Goblet Squat

• A4. Walking Lunge or Step-Ups (ea)

• A5. Copenhagen Side Plank (sec each)

• A6. Single Leg Calf Raise (ea)

B Series – Core + Conditioning Options (Pick one after each A)

• B1. Pinch Grip Farmers Carry – 20yds

• B2. V-Ups / Knee Hug Sit-Ups – 30 sec

• B3. Sled Push to Rope Pull – 20yds

• B4. Double Leg Lift to Floor Wiper (R/L) – 30 sec

• B5. Ski/Row – 200m ; Bike – 0.3mi ; Jump Rope – 100

• B6. Plank Pull Through – 30 sec

  
  

Total Sets: 6 Rest: 30–60 seconds between stations Wave Structure: Complete 3 rounds at 7/5/3, then repeat for a second wave with added intensity

Why Tactical Wave 2.0 Delivers

Built-In Strength — Wave loading keeps intensity high and technique tight.

Progressive Overload — By manipulating reps, tempo, and weight across waves, you're always leveling up without guesswork.

Core with Purpose — Every pairing is chosen to improve posture, rotation, breathing, and bracing under fatigue.

Flexible Intensity — You select core/conditioning movements based on how you’re feeling that day.

Recovery-Ready Structure — Weekly split keeps volume balanced and joints healthy while still building total-body capacity.

Tactical Wave Training 2.0 is more strategic, more demanding, and more effective. From strength to stamina to grit, this block is designed to raise the ceiling on what you can do.

The wave is rising. Show up. Lock in. Let’s get to work.